This month we are focusing on immune system and Vitamin D boosting recipes, to combat the last leg of flu season!
Vitamin D is important for calcium absorption and the forming/maintenance of strong bones. Vitamin D has also been shown to reduce symptoms of depression. It can be found in egg yolks from free range chickens, cod liver oil, wild mushrooms such as portobello and crimini, and fatty omega rich fish.
Immune boosting foods include: Citrus, Bell Peppers, Broccoli, Garlic, Ginger, Spinach, Yogurt, Almonds, Turmeric, Green Tea, Papaya, Kiwi, Poultry, Sunflower Seeds, and Shellfish.
This dairy-free Cream of Mushroom soup is perfect for boosting your Vitamin D and immune system. It is warm, hearty, and delicious. Let us know how you liked it in the comments!
- 1 1/2 lbs [wild] mushrooms [include mitaki & shiitaki for greater boost]
- 1 yellow onion
- 3 cloves chopped garlic
- 1/4 cup olive oil + 2 tbsp
- 1 1/2 tsp dried thyme
- 1 tsp sea salt + 1/2 tsp
- 2 tbsp arrowroot starch
- 1 1/2 cups broth or stock [I used chicken bone broth]
- 1 can coconut milk
- Juice of 1 lemon
- 4 tsp parsley
- You can also use add fresh grated ginger for the extra immune boost
- Rinse, pat dry, and slice mushrooms about 1/4″ thick. Chop the onion and garlic.
- Set a large stock pot on medium heat. Once hot, add 1/4 cup olive oil, onion, and garlic and stir.
- After 2-3 minutes, add the sliced mushrooms, dried thyme, and 1 tsp sea salt. Cook for 10 minutes.
- Remove about 1 cup of the mushrooms (2-3 slices per serving bowl). Sprinkle in the arrowroot starch and stir. Add the broth and coconut milk and stir.
- Raise the heat to high and bring to a boil. Once a boil is reached, bring to low and let simmer. Once it has cooled a little bit, add the lemon juice and 1/4 tsp more sea salt.
- Use an immersion blender or ladle into a standing blender and puree until smooth. Divide into 4 soup bowls and top with the reserved mushrooms and fresh chopped parsley. Add another squeeze of lemon and/or drizzle of EVOO if you wish.
5 pounds skinless boneless chicken thighs
4 cups low-salt chicken broth
1/2 cup shelled pumpkin seeds
6 large garlic cloves, sliced
4 teaspoons cumin seeds
4 teaspoons coriander seeds
4 ounces dried pasilla chiles,* stemmed, seeded, torn into 1-inch pieces, rinsed
1 ounce dried negro chiles,* stemmed, seeded, torn into 1-inch pieces, rinsed
1/4 cup dried currants or raisins
3-4" strip of orange zest
1 1/2 teaspoons dried oregano
Fresh cilantro for garnish
Heat 1 tablespoon olive oil in a heavy stock pot over medium-high heat. Season the chicken with with salt and pepper and and sauté in batches until golden brown, about 3 minutes per side. Place the browned chicken in a large bowl until all remaining chicken is browned.
In a separate pot heat 2 tablespoons olive oil over medium-high heat. Add onions and sauté until golden brown, about 18 minutes. Reduce heat to medium. Add pumpkin seeds, garlic, cumin, and coriander. Sautéuntil the seeds and garlic begin to color, about 2 minutes. Add chillies and stir until soft, approximately 3 minutes.
Transfer the cooked chicken to a large bowl and reserve. Pour chicken cooking liquid into saucepan with onion mixture. Add the orange peel and oregano and cinnamon to the the pan. Cover and simmer until chiles are very soft, stirring occasionally, about 30 minutes.